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haw to get a Lifelong Fitness

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Introduction to Physical Best

Regular participation in physical activity has a significant positive effect on people’s health and well-being. In turn, improved health and well-being positively influence quality of life and society as a whole. Organizations such as the American Academy of Pediatrics, the American Medical Association, the American Heart Association, the Centers for Disease Control and Prevention, the U.S. Department of Health and Human Services, as well as the allied health community emphasize the importance of lifelong physical activity to good health. This is true for all people, including those with physical and mental challenges, the sedentary population, and even elite athletes.

Benefits of Lifelong Participation in Physical Activity

According to the Division of Adolescent and School Health (DASH), the National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP), and the Centers for Disease Control and Prevention (CDC) (2008), the prevalence of obesity among children aged 6 to 11 years has more than doubled in the past 20 years, and among adolescents aged 12 to 19 obesity has more than tripled (Ogden, Flegal, Carroll, & Johnson, 2002). Overweight children and adolescents are more likely to become overweight or obese adults, and children who became obese by age 8 were more severely obese as adults (Ferraro, Thorpe, & Wilkinson, 2003). Although students must know the risks of a sedentary lifestyle, they should also know the many benefits of getting enough physical activity and remaining active for life. Emphasizing the benefits that they will see today is especially important. Regular physical activity in childhood and adolescence can (USDHHS, 2008)

increase strength and endurance,
• build healthy bones and muscles,
• control weight,
• reduce anxiety and stress,
• increase self-esteem, and
• improve blood pressure and cholesterol levels.

Positive experiences with physical activity at a young age can help lay a foundation for being active regularly through life (USDHHS, 2008). The U.S. Department of Health and Human Servicesrecommends that young people (ages 6–17) participate in at least 60 minutes of physical activity daily (USDHHS, 2008). In 2007 only 35% of high school students had participated in at least 60 minutes per day of physical activity on five or more of the last seven days, and only 30% attended physical activity class daily. Participation in physical activity declines as children age (CDC, 2007).
Physical activity has a positive effect not only on an individual’s health but also on society as awhole because a physically active population is able to be more productive. Physically active people have healthier attitudes, which allows them to handle the larger problems ssociated with work or home in a more positive, reflective manner.

Health-related fitness is a measure of a person’s ability to perform physical activities that require endurance, strength, or flexibility. This kind of fitness is achieved through a combination of regular exercise and inherent ability. The components of health-related physical fitness are aerobic fitness, muscular strength, muscular endurance, flexibility, and body composition as they relate specifically to health enhancement.

Skill-related fitness is often confused with health-related fitness components. Skillrelated components often go hand in hand with certain physical activities and are necessary for a person to accomplish or enhance a skill or task. Skill-related components include agility, coordination, reaction time, balance, speed, and power. An individual can still achieve and maintain a healthy lifestyle and lifelong participation in physical activity without possessing a high degree of skill-related components. Health-related and skill-related components are not mutually exclusive, but the Physical Best program primarily focuses on the health-related components of fitness (see figure 1.1 on page 6).
Further, the USDHHS (2008) offers technical definitions of these terms:

  • Physical activity is strictly defined as any bodily movement produced by skeletal muscles that results in an expenditure of energy.
    It includes a broad range of occupational, leisure time, and routine daily activities from manual labor to gardening, walking, and household chores. These activities can require light, moderate, or vigorous effort and can lead to improved health when performed regularly.
  • Exercise is physical activity of a repetitive nature that is planned or structured to improve or maintain one or more of the health-related fitness components.

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Yoga Poses

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A HISTORY OF YOGA

Most of us know yoga as a set of poses performed in a gym or yoga studio setting. The majority of yoga styles practiced today were invented in the last quarter of the 20th century and are either a far cry from yoga’s roots or have no authentic lineage.

If we really want to examine the roots of yoga, we need to go back to the Harrapan culture, dating back 3,500 years, when yoga was a meditative practice. According to some, around 1500 BCE, Harrapan culture was diminished due to Aryan invasion. Barbarians from Normandy introduced the caste system and enforced a set of religious rituals that involved blood sacrifice practices. Along with these religious practices came sacred scriptures called the Vedas, a large body of spiritual texts originating in India. The word “yoga” was first mentioned in the oldest of the Vedas, Rig Veda. It referred to the concept of discipline.

 Fast forward to 800 BCE. The Upanishads, a collection of texts that contain some of the earliest concepts of Hinduism, prescribed the method of achieving enlightenment by studying under a teacher and dedicating one’s life to a yoga practice. The Upanishads outlined two paths to enlightenment: Karma Yoga (selfless dedication to the service of others) and Jnana Yoga (intense study of spiritual writings). Around the 3rd century BCE, the Maitrayaniya Upanishad prescribed a six-step process to enlightenment, which included mastering pranayama (breath control), pratyaharia (sense withdrawal), dhyana (meditation), dharana (one-pointed concentration), tarka (self-reflection), and samadhi (absolute absorption) in order to unite the Atman (individual’s spirit) and Brahman (universal spirit or source of creation). The sacred syllable om appeared in this particular Upanishad as a symbol of union between mind and breath. At around the same time that Maitrayaniya Upanishad was introduced, Bhagavad Gita gained prominence. This scripture combined and mythological tales that later made their way into a celebrated collection of tales, Mahabharata. Three methods of devotion were outlined inBhagavad Gita: Karma Yoga, Jnana Yoga, and Bhakti Yoga (devotion).

Compiled around 400 CE by Patanjali, The Yoga Sutras introduced the eight-fold path to yoga practice, which is considered to be the classical yoga manual and the foundation of many of today’s yoga practices, particularly Ashtanga Yoga. We will hear more about this eight-fold path in The Eight Limbs of Yoga , which include yama (self-restraint) niyama (self-purification by self-restraint and discipline), asana (seat or posture), pranayama (control of breath), pratyahara (sense withdrawal), dharana (one-pointed concentration), dhyana (meditation), and samadhi (total absorption). Around the 4th century CE, Tantra Yoga emerged. This new form of yoga celebrated the physical body as a vehicle to enlightenment. The philosophy behind Tantra Yoga can be summarized by the idea of uniting all the dualities within a human body (e.g., male and female; good and evil), which gave Tantra a very sexual reputation. This is, however, a common misunderstanding, since Tantra practices extend far beyond sexuality. Hatha Yoga was introduced in the 10th century CE. It combined the physicality and conscious intent of using bodily postures, or asana practice, and pranayama breath control for the goal of self-realization

In 14th century CE, the Yoga Upanishads were introduced. One of these sacred texts, Tejo Bindu Upanishad, added seven more important parts of yoga practice on top of Patanjali’s eight. They were as follows: mula bandha (root lock), balance, undisturbed vision, tyaga (abandonment), mauua (quiet), desha (space), and kala (time). It was not until the 20th century that yoga gained any kind of popularity in Western Europe and North America. Swami Sivananda Saraswati was one of the first yogis to travel outside of India to spread the teachings of yoga to the West. He established yoga centers in North America at the time Swami Satchidananda also delivered an opening speech at the Woodstock Festival in 1969. However, T. Krishnamacharya is arguably the father of the yoga practice with which Westerners are familiar today. In the 1930s, he began teaching his students the Mysore vigorous sequences of yoga poses that emphasize strength and athletic ability. Students were only allowed to learn the next and more challenging pose after they had grasped the previous one. His three most prominent and influential students are Pattabhi Jois, Iyengar, and Indra Devi. Pattabhi Jois established Ashtanga yoga. It is one of the most popular types of yoga practiced in the West. Iyengar became successful by creating his own sequences of yoga poses, which were characterized by a focus on the alignment of the body and the use of various props. Indra Devi is considered the first famous yogini (female yoga master). Krishnamacharya also educated his son Desikachar in yoga. An engineer by training, Desikachar saw great value in studying yoga only when he was already a college graduate. Desikachar developed Vinyoga, which is a more therapeutic and less intense approach to physical practice, as compared to Ashtanga.

The 21st century presents us with an endless variety of yoga “styles” or “brands,” such as Bikram Yoga, Power Yoga, Kundalini Yoga, and countless more. It is important to be open-minded, try as many styles and approaches as possible, and figure out what gives you the best results in terms of achieving both your physical and spiritual goals. There is no wrong way to achieve self-realization. Just make sure you are mindful, patient, practical, and consistent in your practice.

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Forty years is not too late to start

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Cardiovascular benefits are comparable to those who started doing endurance sport sooner or later.

A study of senior men found that the “relatively intense” endurance exercise was a source of heart benefit, regardless of the age at which they began training. [1] The benefits were very clear and comparable to those who started to play sports at the age of 30 or after the age of 40. As a result of this, say the scientists, 40 years is not too late to get into endurance sport.

The study was conducted on 40 healthy men (without heart problems) aged 55 to 70, who were divided into groups based on their exercise level and age. had begun to get into sport. Thus, 10 of them had never done more than 2 hours of sport per week of their entire life, and 30 had exercised at least 7 hours per week for more than five years, having either started before the age of 30 (16 people) is after 40 years (14 people).

The study also found no differences between the two groups of athletes in cardiac ultrasound tests. “Despite biological changes due to age, the heart still seems, even at age 40, to be able to be flexible thanks to endurance sport” explain the researchers. “Starting an endurance sports activity at age 40 does not seem to hinder heart benefits.”

“However, endurance training is also beneficial for bone density, muscle mass and oxidative stress, and these benefits are known to be more important if athletic training started earlier in life.” .

Researchers note that aging is associated with adverse structural and functional changes in the cardiovascular system. While physical activity is unable to prevent these changes, it is able to slow them down. However, it is unclear whether endurance sport started later in life can reverse the effects of sedentary behavior on the heart.

“But it’s never too late to change your lifestyle and be more active,” says the author of the study. “It will always be beneficial for the heart and for the well-being.There is no need to take a high level of training for several hours a week, just taking the stairs instead of the elevator, or gardening regularly, can also be beneficial. “

re than 2 hours of sport per week of their entire life, and 30 had exercised at least 7 hours per week for more than five years, having either started before the age of 30 (16 people) is after 40 years (14 people).

The regular physical exercise they did was either running or cycling. Those who started before the age of 30 had been training for an average of 39 years (since age 22), and those who had started at age 40 had been playing sports for 18 years (since the age of 48). Each of these men was evaluated by stress tests, resting ultrasound and exercise, and heart rate analysis.

First, the resting heart rate was identical between the two groups of athletes (56.8 beats / minute for the first and 58.1 beats / minute for the second), but it was much higher for men who did not sports (69.7 beats / min).

The maximum oxygen consumption was also the same between the oldest athletes group (47.3 ml / min / kg) and for the group of more recent athletes (44.6 ml / min / kg), but it was much lower in the non-athletic group (33.0 ml / min / kg). “We think this result is of utmost importance, says the researcher, because it has a direct link to cardiovascular health and well-being.”

Ultrasound showed that the left ventricle and the two atria were larger in both groups of athletes than in the sedentary group, which also had much thicker walls of blood vessels than trained men. “So, say the scientists, the cardiac rearrangement seems to be different between the two groups of athletes and the group of non-athletes”. Diastolic function (the ability of the left ventricle to fill with blood when the heart is at rest) and other measures of heart rate were also better in subjects who started the sport before and after 40 years.

The study also found no differences between the two groups of athletes in cardiac ultrasound tests. “Despite biological changes due to age, the heart still seems, even at age 40, to be able to be flexible thanks to endurance sport” explain the researchers. “Starting an endurance sports activity at age 40 does not seem to hinder heart benefits.”

“However, endurance training is also beneficial for bone density, muscle mass and oxidative stress, and these benefits are known to be more important if athletic training started earlier in life.” .

Researchers note that aging is associated with adverse structural and functional changes in the cardiovascular system. While physical activity is unable to prevent these changes, it is able to slow them down. However, it is unclear whether endurance sport started later in life can reverse the effects of sedentary behavior on the heart.

“But it’s never too late to change your lifestyle and be more active,” says the author of the study. “It will always be beneficial for the heart and for the well-being.There is no need to take a high level of training for several hours a week, just taking the stairs instead of the elevator, or gardening regularly, can also be beneficial. “

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Gareth Bale will soon leave Real Madrid, according to Zidane

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Welsh striker Gareth Bale could soon leave Real Madrid as the Spanish club is currently working on his transfer, coach Zinédine Zidane said on Saturday.

Bale was again not selected to face Bayern Munich in a friendly match won 3-1 by the German team on Saturday at the NRG stadium in Houston.

“He was not included in the team because the club is working on his departure. That’s why he did not play, said Zidane after the match. We will see what happens in the next few days. This could happen tomorrow. If so, it will be for the best. Let’s hope, for everyone’s sake, that it’s coming soon. “

The French coach insisted that the 30-year-old striker no longer suited his team. Although many well-known clubs may be ready to welcome him, his substantial salary could be a barrier.

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France Media Agency
Welsh striker Gareth Bale could soon leave Real Madrid as the Spanish club is currently working on his transfer, coach Zinédine Zidane said on Saturday.

Bale was again not selected to face Bayern Munich in a friendly match won 3-1 by the German team on Saturday at the NRG stadium in Houston.

“He was not included in the team because the club is working on his departure. That’s why he did not play, said Zidane after the match. We will see what happens in the next few days. This could happen tomorrow. If so, it will be for the best. Let’s hope, for everyone’s sake, that it’s coming soon. “

The French coach insisted that the 30-year-old striker no longer suited his team. Although many well-known clubs may be ready to welcome him, his substantial salary could be a barrier.

Bale was recruited in 2013 by Real Madrid, from Tottenham, for about 100 million euros. His contract with the Madrid club runs theoretically until 2022.

Gareth Bale’s agent, Jonathan Barnett, confirmed on Sunday that he was currently working on the departure of his player, but lashed out at Real’s coach.

“Zidane should be ashamed, he shows no respect for a player who has done so much for Real,” he said.

“It’s not personal,” Zidane said. There comes a time when some things happen because they have to happen. I have nothing against him. It’s just that we have to make decisions and change things, see nothing more. I do not know if it will be done in 24 or 48 hours, but things will change and that’s the best for everyone. “

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